We are almost a month into 2013, and whether you've resolved to get to the gym, try belly-dancing or to sit down to dinner as a family more, I have a bonus resolution for you. It's an easy one: Eat a complete breakfast each morning.

If you are one of the millions of Americans who skip breakfast, you could be sabotaging your health goals. Breakfast kick-starts your metabolism and gives your body energy to think more clearly while preventing overeating later in the day. Plus, it provides an excellent opportunity to consume foods high in vitamins, minerals, disease-fighting antioxidants and heart-healthy fiber.

According to the Academy of Nutrition and Dietetics, breakfast helps with brain function, attention span, concentration and memory. It can also reduce irritability and tiredness. So, forget the caffeine and opt for a complete meal packed with the nutrients your body needs.

START THE DAY RIGHT

So what makes a nutritious breakfast that will fill you up and give you the energy to get through your morning?

Your breakfast should contain:

— Lean protein to help you stay full longer and prevent overeating later in the day. Lean protein options include low-fat or fat-free milk, cottage cheese, yogurt, turkey sausage, egg whites, nut butters or a handful of raw nuts.

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— Fiber-filled whole-grain carbohydrates for lasting energy.

— Antioxidant-packed produce to increase your daily fruit and veggie intake. For produce, opt for seasonal varieties. This winter you can count on fresh fruits such as pears, kiwis or citrus. Year-round you can enjoy apples, bananas, papayas and rutabagas. Or, if you don't mind veggies in the morning, go for these year-round options: mushrooms, bell peppers, cherry tomatoes, avocados or potatoes.

Not a morning person? No time to sit down and eat? Try a nutrition-packed muffin; you can make them in advance and take them with you. A healthful Banana-Berry Nut Muffin (recipe below) contains key ingredients that make it a complete breakfast.

A muffin can also make a good snack to hold you over until lunch. If done correctly, snacking can help you maintain a healthy weight by keeping your blood sugar levels steady. In order to maintain your energy levels and avoid binging, aim for planned, healthful snacks. The best snack will contain complex carbohydrates and lean protein. With a little planning, you can avoid settling for quick, high-calorie foods or ending up ravenous at your next meal.

They also contain canola oil, which is a monounsaturated fat. These fats (also found in nuts, avocados and olives) keep blood sugar levels steady for appetite control, improve cholesterol levels and decrease your risk of heart disease.

The muffins are slightly sweetened from the cinnamon-flavored applesauce and agave syrup, but don't expect a cupcake — this is still breakfast, after all!

BANANA-BERRY NUT MUFFIN WITH CHIA SEEDS (Makes 12 muffins)

Serve these warm or at room temperature with your favorite nut butter. Ground chia seeds are available at Whole Foods Markets and Harris Teeter.

MAKE AHEAD: The cooled muffins can be stored at room temperature in an airtight container for up to 2 days. They can be frozen in freezer-safe resealable plastic food storage bags for up to 1 month. Defrost in the microwave (HIGH setting) for 10 seconds. Adapted from a recipe by Elaine Gordon, a master certified health education specialist and creator of EatingbyElaine.com.

1. Preheat the oven to 425 degrees. Use paper baking cups to line the wells of a muffin pan with regular-size wells.

2. Whisk together the brown rice flour, oats, walnuts, chia seeds and baking powder in a mixing bowl. Stir in the applesauce, agave syrup, almond milk, mashed banana and oil; leaving some lumps in the batter is okay. The consistency will be quite thick.

3. Gently fold the blueberries into the batter. Divide evenly among the paper liners, filling them no more than three-quarters full. Bake for 18 minutes, or until a toothpick inserted into the center of the muffins comes out clean and the tops are lightly browned.

4. Let them sit in the pan for 5 minutes, then transfer the muffins to a wire rack to cool.

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